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I Must Improve

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wjmxm21		I Must Improve	20-06-2011 @ 21:20
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Post Edited: 20.06.2011 @ 21:24 PM by wjmxm21 After spending months of struggling to get my Squat and Deadlift back to where they were before a lay off, i am now looking forward to progressing and improving them both dramatically. I am going to use this to log my progress and hopefully pick up some tips. 2011 goals Improve Squat- My Squat weight is piss poor atm. Aiming for 180kg short term. Not sure what my current max is but it is stronger than it was though. I hit 140kg narrow stance pretty easily the other week (was my previous max at wide stance). 135kg Front Squat Improve Deadlift- think my leg strength is limiting this. Target is 220kg and 200kg for reps. Very very close to the 200kg x 1 atm. Maintain Bench- bench has improved quite a bit, relatively happy with it. Looking to try and get 160kg Bench though. Drop some weight- aiming to weigh back under 100kg. Train about 3 times a week and training sessions vary.
ChrisBarr		...	20-06-2011 @ 22:54
Member 1543, 288 posts SQ 175, BP 115, DL 210 500.0 kgs @ 92.5kgs UnEq	Good luck with your goals and welcome to the site. Your bench is crazy strong compared to your other numbers. However those other lifts will come up with time and good training. Chris.
wjmxm21		...	20-06-2011 @ 23:01
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Bench used to be a weakness of mine till i improved it. I narrowed my grip and trained a lot of heavy tricep movements. Flat, incline, flat closegrip, incline closegrip, pin presses, floor presses. I tried everything so happy it is paying off. Main focus is to improve my squatting though.
wjmxm21		...	20-06-2011 @ 23:37
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Decided to hit Incline bench today- rotate between Flat and Incline usually. Warm up with the bar 90kg x 2 100kg x 3 110kg x 3 (bit wobbly on the second rep, 3rd was a lot better) 120kg x 2 130kg x 1 PB Knew i could get it as i hit a 120kg end of bench session last week 132.5kg x 1 PB (This was tough) 110kg x 4 Felt light in the hands after the previous weight Reckon i could of hit 135kg- wasn't going to risk it without a spotter though Decided to do some Strict Overhead next 60kg x 6 80kg x 4 (failed the 5th at lockout, assume due to tiredness) 90kg x 2 New PB by 1 rep- feel like i can get 95kg for a new PB if i attempt it fresh
wjmxm21		...	24-06-2011 @ 16:10
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Wednesday's Session Was a quick one for work, and was rushing. Front Squat 80kg x 2 90kg x2 100kg x 3 120kg x 2 (Could of got another but i was in a hurry to get some back squats done lol) Narrow stance Back Squat 100kg x reps (can't remember how many) 120 x 3 140kg x 2 (almost screwed the 2nd rep as i was rushing through the sets and i think i messed up a bit with form when coming up- came up too straight after hitting depth.
Wiegieboard		...	24-06-2011 @ 16:26
as crimson as my last victims underclothing..... Member 899, 11329 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	Awesome front squat to back squat ratio! You're really strong there.
wjmxm21		...	25-06-2011 @ 06:46
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	I think i just neglected back squats as i wasn't that comfortable with them for ages. So hopefully with a bit of work now that i am comfortable with them, i can pile on the weight
wjmxm21		...	27-06-2011 @ 01:41
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Flat Bench Warm up with bar 110kg x 6 122.5kg x 6 145kg x 4 150kg x 2 Close Grip Warm up with 60kg 90kg x 3 110kg x 4 120kg x 4 125kg x 2 Then put on some sleeves to try out for a few sets to see how they felt. Didn't want to go too heavy. 90kg x few reps 120kg x few reps
wjmxm21		...	28-06-2011 @ 01:29
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Narrow Stance Squat Was going to up the weight today a bit, see what i could manage. 60kg- warmup 90kg x 3 120kg x 2 140kg x 1 145kg x 1 150kg x 1 PB (Pretty easy tbh, wasn't sure whether to go heavier today or next week) 130kg x 4- Easy Peasy Definately going to up the reps and weight next week. Happy with the PB but there is more in there. Decided to try some Rackpulls, never been a fan of them myself. 100kg for reps 140kg for reps 180kg x 2 200kg x 1 Noticed my grip is a bit s**tty, going to work on this with some heavy farmers. Lightish stiff leg deadlift 100kg x 4 140kg x 4 Finished off with some close grip curls with the Olympic bar 60kg x 3 65kg x 3 70kg x 3
wjmxm21		...	03-07-2011 @ 01:17
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Been off for a few days so yesterday got back on with the training. Was going to rep out the 45kg and 47.5kg dumbells on seated press, but couldn't be bothered so decided to strict press instead. Knew there was a potential new PB in there. Few sets of warmup with the bar 60kg for reps 80kg x 5 90kg x 3 Almost screwed the second rep, bar started to slow down and though i was going to fail, finished it though, 3rd rep was a lot better. 95kg x 2 PB Was hoping for 1, happy got 2, went for the 3rd and failed 100kg f f Decided to go for it, failed it twice half way up on both occasions. Behind the neck standing strict press Not really done many of these before 4-5 reps at 60kg and 70kg felt pretty comfortable, avoiding hitting my light on the ceiling was the hardest part lol Close grip upright rows 60kg x 3 70kg x 3 70kg x 3 Then some work for rear and lateral delts, nothing too heavy.
Thing		...	03-07-2011 @ 01:42
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	well done on the squat PB
wjmxm21		...	03-07-2011 @ 01:44
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Thing said:well done on the squat PB Ta, just getting back into back squatting so hopefully a lot more PB's to come.
spam_up		...	03-07-2011 @ 13:59
Glorious spam Member 1563, 3961 posts SQ 180, BP 130, DL 260 570.0 kgs @ 90kgs UnEq	nice strict pressing mate! i want that 100kg one day too, probably not as soon as you though
wjmxm21		...	09-07-2011 @ 02:38
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Mondays session Speed Squats 5 sets of 60-70kg Speed Deadlifts Reps at 60kg Reps at 100kg Reps at 130kg
wjmxm21		...	09-07-2011 @ 02:53
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270 672.5 kgs @ 105kgs UnEq	Thursday Flat Bench Warm up with bar 110kg x 6 122.5kg x 6 145kg x 4 150kg x 2 Went for a third, failed due to pressing too high off chest/too close to face) 152.5kg x 1 PB Felt ok. Went for a 2nd rep, failed Closegrip 90kg x few reps 110kg x 4 120kg x 3 Felt like i wasn't tight enough when benching, could of gone for a few more reps, didn't feel comfortable though so didn't push it. Then went back to do some more bench 100kg for reps 120kg x 2 120kg x 2 120kg near the end started to feel heavier, i assume due to tiredness.

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